Warm Up: 3 Rounds Of:

10 Alternating Lunges

10 Good Mornings with a PVC

10 Standing SPT

5 Lateral Step Ups each leg

Strength: 5 Sets of 8R/8L Single Leg KB Deadlift.

*Slow & Controlled!

After each set: 10 Hollow Rocks + 20 seconds Hollow Hold.

WOD: Every 90 Seconds until Failure (10 Rounds max):

8 Burpee Box Jumps @60/50cm

8 Thrusters @40/30kg